# The PERFECT Full Body Workout (Do This 3x/Week)

Source: https://www.youtube.com/watch?v=n_YW24F5HGc
Recap page: https://rapidrecap.app/video/n_YW24F5HGc
Generated: 2026-01-06T15:37:28.139+00:00

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## Quick Overview

The perfect full body workout, designed for maximum results in minimal time, consists of six primary exercises—low incline dumbbell press, barbell squat, pull-up, Romanian deadlift, wide grip lat pulldown, and a lateral raise superset—which should be performed three times per week, customizing exercise variables based on individual body structure, experience level, and goals.

**Key Points:**
- The initial chest exercise is the low incline dumbbell press, where the incline must be adjusted based on sternum structure: lower incline for a flat sternum, higher incline for a steep sternum, achieved by testing with a phone placed on the chest.
- The squat progression starts with the goblet squat until one can manage 50% of body weight for 10 reps, then personalization involves elevating heels for quad focus or using a bench behind for glute focus.
- Pull-up progression involves starting with the inverted row up to sets of 15, moving to a neutral grip pull-up aiming for sets of 10 unassisted, before switching to the overhand grip.
- The Romanian deadlift key technique is hinging at the hips, not bending the back, and form requires keeping weights close to the legs, with a range of motion stopping when the back can no longer stay flat or tension is lost in the hamstrings.
- Back thickness is built using a wide overhand grip lat pulldown, pulling elbows in an arrow shape to the lower chest, aiming for 10 to 15 higher reps to target midback muscles.
- Shoulder development utilizes a lateral raise superset: first, laying back to raise dumbbells in a Y shape (side/front fibers), then immediately flipping over chest-on-bench to raise them out to the sides/behind (rear fibers).
- Beginners are advised to add a core exercise like the deadbug, while advanced options include hip abduction for glutes, calf raises using straight-leg exercises, arm supersets, or Kelso shrugs for upper back.

**Context:** The speaker, drawing from over ten years of coaching experience, presents a quick, comprehensive full body workout routine intended to deliver optimal results efficiently by emphasizing exercise selection and necessary modifications tailored to individual anatomy, experience, and specific fitness goals. The routine covers the entire body through six main compound movements, supplemented by personalized accessory work.

## Detailed Analysis

This efficient full body routine mandates performing six core exercises three times weekly, starting with the low incline dumbbell press, where the incline angle must be customized using a phone test to match sternum shape, ensuring the pressing motion forms an arrow shape, not a T-shape, for shoulder safety. Lower body work begins with the goblet squat until 50% body weight for 10 reps is achieved, then transitions to barbell squats where heel elevation targets quads, or placing a bench behind targets glutes more effectively. Back strength is built via pull-ups, progressing from inverted rows to neutral grip, and finally to overhand grip, with targeted rep schemes for each stage. The Romanian deadlift emphasizes hip hinging over back bending, requiring a foot stance near hip-width, and allows for glute or hamstring emphasis based on knee bend. Mid/upper back thickness comes from wide grip lat pulldowns aiming for 10-15 reps, followed by a shoulder superset (incline Y-raise immediately followed by chest-on-bench lateral raise) to hit all seven potential shoulder heads. Finally, accessory work allows customization for core (deadbug), glutes (abduction), calves (straight-leg variations), arms (curl/overhead tricep superset), or specific upper chest/upper back weaknesses.

### Workout Structure

- Six main exercises plus 1-2 optional accessory exercises
- Perform 3x per week for best results
- Customization is key based on body structure and goals

### Chest Customization

- Use the low incline dumbbell press
- Adjust incline based on sternum test (flat sternum uses lower incline, steep sternum uses higher incline)
- Avoid T-shape pressing; use an arrow shape tuck for deeper stretch and safety

### Lower Body Progression

- Start with goblet squat until 50% body weight for 10 reps is hit
- Customize squat by elevating heels for quads or using a bench behind for glutes
- Foot stance adjustment is critical based on hip structure (wider, hip-width, or wider with toes out)

### Back Strength Development

- Progress pull-ups from inverted rows (aim for 15 reps) to neutral grip (aim for 10 unassisted) before moving to overhand grip
- Back thickness requires wide grip lat pulldowns aiming for 10-15 reps, focusing on squeezing shoulder blades together

### Hamstring/Glute Hinge

- Romanian deadlifts require hinging at the hips; start with a single dumbbell drill
- Form is correct as long as the back stays flat, regardless of touching the floor or stopping below the knee
- Use 6 to 10 reps per set

### Shoulder Targeting

- Use a lateral raise superset to hit multiple heads
- First set: incline bench Y-raise (side/front) to failure
- Second set: immediately flip to chest-on-bench raise (rear delts)
- Use conservative weight, as the speaker uses 25 lbs

### Accessory Work Options

- Beginners should add the deadbug for core
- Focus on hip abduction for upper glute shelf development
- Calves benefit most from straight-leg exercises like standing variations